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CrossFit The Ville: Friday’s WOD

May 22, 2015

12-12-12 Bench Press & Barbell Rows

then:

5oom Row

50 Pushups

30 Pullups

300m Row

30 Pushups

20 Pullups

100m Row

10 Pushups

10 Pullups

for time.

*Bonus WOD:

5:00 AMRAP of

5-Muscle Ups

5/Arm-KB Snatch (53/35)

*Memorial Day Murph will be Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

 

CrossFit The Ville: Thursday’s WOD

May 21, 2015

Rest Day.

 

*Memorial Day Murph will be next Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

CrossFit The Ville: Wednesday’s WOD

May 20, 2015

6-6-6-6 Weighted Single Leg Squats or Pistols per leg

and

6-6-6-6 Single Leg SLDL’s per leg

then:

1/2 mile run

50 squats

1/4 mile run

40 squats

1/4 mile run

40 Walking Lunges total

1/2 mile run

50 Walking Lunges total

For time.

*Memorial Day Murph will be next Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

CrossFit The Ville: Tuesday’s WOD

May 19, 2015

2-2-2-2-2 Push Jerks & 8-8-8-8-8 Band Pull Aparts

then:

1:00 max reps S2OH (115/75)

then, 3 rounds for time of:

20 Burpees

20 V Ups

20 Back Extensions

*Memorial Day Murph will be next Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

Crossfit The Ville: Monday’s WOD

May 18, 2015

2-2-2-2-2 Front Squat & 4-4-4-4-4 Glute Ham Raise

then:

10:00 EMOM of:

1-Power Clean

2-Front Squats

1-Squat Clean

(use 85% of weakest movement)

rest 3:00, then:

3 Rounds for time of:
10/Arm-Single Arm KB Power Cleans (53/35)

15 Box Jumps (24/20″)

20 KBS’s (53/35)

*Memorial Day Murph will be next Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

CrossFit The Ville: Sunday’s WOD

May 17, 2015

Sunday, May 17th

Rest Day.

*Congrats to our East & Ville members who competed in the Derby City competition on Saturday! Way to represent!

*Memorial Day Murph will be next Monday at 8:00am at The Ville! All are welcome to attend. If you want to get it in later we’ll be doing it at Louisville East at 10:30am also. If you’d like to purchase a t-shirt you can do so at: themurphchallenge.com. All other classes will be cancelled for the day.

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

CrossFit The Ville: Saturday’s WOD

May 16, 2015

Skill Practice: Pistols & L-Holds/L-Hold Rope Climbs

then:

10 Rounds for time of:

5-CTB Pullups
10-Clapping Pushups
15-Jump Squats

*We will be holding an informal powerlifting meet for anyone interested. It will be held at the Ville on Saturday, May 30th at 10:00am. We will Back Squat, Bench Press, and Deadlift. You can participate in one or all of the events. We will judge and coach. No awards, just good friends and fun! If you’re interested please send an email to Eric at: fallscitystrength@gmail.com so that he knows how many to plan for. This is an opportunity to test your strength in a no pressure environment with great support!

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